3 rep max hang squat snatch. murdered this one. 155x3 then 165#x2. Caught the 3rd rep but lost it. those get hard to string w/o dropping on the ground. takes a lot out of you just hanging on.
21-15-9
Overhead squat - 95#
burpees
6:48
2 minute amrap of toe to bar - 33
50 russian kettlebell swings - 44lbs
Friday, February 11, 2011
Thursday, February 10, 2011
Wednesday, February 9, 2011
Ty - 2/8/2010
3 rep max thruster - 135#. still had a 2nd knee dip in the last rep.
Metcon:
10 Double wall balls - 20#
20 Pullups
30 thrusters @95#
20 Pullups
10 Double wall balls
7:46
I hate thrusters. i'm terrible at them. still, a good time.
Metcon:
10 Double wall balls - 20#
20 Pullups
30 thrusters @95#
20 Pullups
10 Double wall balls
7:46
I hate thrusters. i'm terrible at them. still, a good time.
2.8.11- Peter
Bench press 5-5-5-5-5-5 (135, 175.185,185, 175, 175)
WOD for Time:
Deadlifts: 10 9 8 7 6 5 4 3 2 1 -135#
Pull ups: 1 2 3 4 5 6 7 8 9 10
*did 10 deads followed by 1 pullup, 9 deads then 2 pullups, etc.
9:40
7 mins of rowing
11 mins of eliptical
some ab work to follow.
I feel bigger (fatter) lately. I need to do more cardio.
WOD for Time:
Deadlifts: 10 9 8 7 6 5 4 3 2 1 -135#
Pull ups: 1 2 3 4 5 6 7 8 9 10
*did 10 deads followed by 1 pullup, 9 deads then 2 pullups, etc.
9:40
7 mins of rowing
11 mins of eliptical
some ab work to follow.
I feel bigger (fatter) lately. I need to do more cardio.
Monday, February 7, 2011
Ty - 2/5/2011
WOrked out today after going out last night. not good.
Split Jerks - got up to 195 pretty easily.
Metcon 1: 3 clean and jerks on teh minute every minute for 10 minutes - 155#
Metcon 2: from Friday
10-9-8-7-6-5-4-3-2-1 Deadlifts at 165# (45% of 1RM max)
1- 2-3-4-5-6-7-8-9-10 Pullups
So, started by doing 10 deadlifts, then 1 pullups, then 9 deadlifts, then 2 pullups and so on.
5:03
I'm feeling it in my lower back and lats today. Should have kept a better lumbar curve.
Split Jerks - got up to 195 pretty easily.
Metcon 1: 3 clean and jerks on teh minute every minute for 10 minutes - 155#
Metcon 2: from Friday
10-9-8-7-6-5-4-3-2-1 Deadlifts at 165# (45% of 1RM max)
1- 2-3-4-5-6-7-8-9-10 Pullups
So, started by doing 10 deadlifts, then 1 pullups, then 9 deadlifts, then 2 pullups and so on.
5:03
I'm feeling it in my lower back and lats today. Should have kept a better lumbar curve.
Thursday, February 3, 2011
Ty - 2/3/2011
did some work pre class: 50 double unders, 30-40 44lb russian kettle bells swings, about 40-50 walking lunges and 3 muscle ups.
Press: 135x1
I need to work on my shoulder strength.
"JT"
21-15-9
Handstand pushups
ring dips
pushups
12:07
Scaled the handstand pushups with a 35# bumper and an abmat. Started kipping the dips after the first set.
20 seconds of box jumps x 5 with 40 second breaks. 20 reps each set. 20" tire
30 Knee to elbows
50 44lb russian KB swings
Press: 135x1
I need to work on my shoulder strength.
"JT"
21-15-9
Handstand pushups
ring dips
pushups
12:07
Scaled the handstand pushups with a 35# bumper and an abmat. Started kipping the dips after the first set.
20 seconds of box jumps x 5 with 40 second breaks. 20 reps each set. 20" tire
30 Knee to elbows
50 44lb russian KB swings
2.2.11-Peter
Bench press 3-3-3-3-3 (175, 185, 175, 175,175)
WOD:
21 deadlift -185#
21 KB swing 55#
30 single unders
15 deadlifts
15 KB swings
30 single unders
9 deadlifts
9 KB Swings
30 single under
~9 mins, I forgot my stop watch.
so ab work to follow and a few dead pull ups
WOD:
21 deadlift -185#
21 KB swing 55#
30 single unders
15 deadlifts
15 KB swings
30 single unders
9 deadlifts
9 KB Swings
30 single under
~9 mins, I forgot my stop watch.
so ab work to follow and a few dead pull ups
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